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In Japan, people live longer and healthier than anyone else on the planet.

The average lifespan is six years beyond that in North America. The obesity rate is 6 per cent compared to 40 per cent here.

There are many valuable lessons we can learn from the eating style in the land of the rising sun. Traditional meals include plenty of healthy fish, vegetables and soy foods.

Even dessert is lighter than our typically rich fare. Japanese desserts often include an assortment of seasonal fruit, peeled, sliced and arranged on an attractive plate.

Western desserts such as ice cream and cakes are also enjoyed, but in much smaller portions and subtler flavours than many of us are used to.

We can also learn a lot from Japan when it comes to a major threat to our health: over-sized food portions. The Japanese serve very tasty foods in attractive, small dishes that satisfy visually and in taste. In Japan they eat 25 per cent fewer daily calories than North Americans.

Japanese chefs are absolute masters at creating delicious food that almost looks too much like a work of art to eat. We can be inspired by these masters and bring the health and taste benefits into meals we make at home.

This week’s recipes are very easy to create. No sushi mats or special equipment is required. Although they’re ideal to prepare and consume in a relaxed ambience at home, these dishes can be prepped in advance, refrigerated and taken to go to ball practice or a picnic at the beach.

SUSHI SALAD

Makes 8 servings

All the flavour of sushi quickly assembled into an attractive salad. Makes a great base for a grilled prawn or beef kushiyaki (skewer).

Vary these with different fillings: pan-fried shrimp, tuna, salmon, yams, egg and more.

1 cup uncooked, short grain, sushi rice (white or brown)

2 Tbsp seasoned rice vinegar

8 nori (seaweed sheets)

2 Tbsp Japanese-style or light mayonnaise

1 avocado, peeled and sliced thinly

1 package cooked crab or crab-flavoured pollock, about 1 cup

Sodium-reduced soy sauce, wasabi and ginger, optional garnishes

Prepare rice according to package directions. Set aside to cool. Stir in rice vinegar. (Rice can be prepared up to a day in advance and kept in the fridge.)

Place nori sheet on counter. Spread the bottom third of the sheet with a thin layer of rice. Spread with a little bit of the mayonnaise. Top with slices of avocado and crab the width of the nori sheet.

Carefully begin rolling up the nori like a carpet or burrito. Slowly roll tightly as you go. When you are about 1 inch from the end, lightly moisten the remaining nori with water and continue rolling to seal the roll. Set aside and repeat with remaining nori sheets and ingredients. Rolls can be refrigerated whole, up to overnight, until ready to serve.

When ready to serve, slice into pieces as thick or thin as you like — typically about 8 slices per roll.

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